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The reasons for controlling blood sugar levels in your body are compelling indeed. Not only is there a strong relationship between blood sugar numbers and cardiovascular health, but the latest studies show that they greatly affect how well we age—both on the inside and outside! If you’re concerned about looking young, maintaining healthy blood sugar levels benefits the contours of your face more than treating them with pricey wrinkle creams.

The Glycemic Index

Glycemic Index (GI) is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that break down quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. Try to eat as many foods as possible with a GI of 50 or less to keep blood glucose levels within a healthy range. To learn the GI of your favorite foods visit

Checklist for Maintaining Blood Sugar Health

  • Sprinkle ½ teaspoon of cinnamon per day on foods, in coffee or tea. As an alternative, cinnamon capsules are also available.
  • Use fructose in place of sugar. The Glycemic Index of fructose is less than half that of sugar, so it won’t cause a blood sugar spike with the subsequent burst of insulin into your bloodstream.
  • Exercise! Ever wonder why you feel more energetic after exercise even though you spent 30 grueling minutes puffing on the elliptical? It’s because exercise significantly helps insulin to move sugar out of the blood into the cells where it can be used for more energy. Without exercise, a lot of the sugar may never reach the cells, but remains in the bloodstream.
  • Eat dairy products with a meal. A major study of 3000 people found that lactose, protein, and the special kind of fat found in dairy products can keep blood sugar levels in the healthy range both by filling you up and by slowing the conversion of food sugars to blood sugar.
  • Get 8 hours of sleep. The latest research shows that when your body is short-changed of sleep, it quickly feels stressed, and that stress interferes with your body’s natural ability to handle blood sugar.

Seven Supplements that Support Blood Sugar Health
  • Chromium—The body uses it to metabolize sugars and fats, and it is the perfect partner to insulin, increasing the hormone’s efficiency in transporting blood sugar into the cells.
  • Alpha Lipoic Acid—Improves insulin function by helping to burn glucose for energy. It also offers antioxidant protection to all cells of the body.
  • Gymnema sylvestre—A traditional Ayurvedic sugar metabolizer.
  • Mormordica—Promotes healthy glucose metabolism.
  • Cinnamon (Cinnulin PF)—Helps the body use insulin more effectively

Richard A. Anderson, USDA Agricultural Researcher has been studying the effects of cinnamon on insulin and glucose for more than 20 years. His research indicates that the active principles in cinnamon are a group of water-soluble compounds known as type-A polymers, which help make insulin receptor sites more sensitive to insulin. The patented method used to produce Cinnulin PF extracts the water-soluble type-A polymers while leaving behind the fat-soluble compounds. This enables the production of an ultra-potent cinnamon extract that is highly effective yet free of side effects. What sets Cinnulin PF apart from other cinnamon extracts is its proven track record of safety and effectiveness for blood sugar maintenance. According to Dr. Anderson, “Cinnulin PF is a water extract of cinnamon which contains active compounds to help control glucose levels without harmful toxins.”

Richard A. Anderson, Ph.D., is a USDA research scientist who has studied cinnamon for nearly 20 years.
  • Vanadium—Trace mineral that promotes carbohydrate metabolism.
  • Fenugreek Seed—Lowers the glycemic index of food. Try two capsules of FenuLife brand fenugreek seed 30 minutes before each meal. For more detailed information on how fenugreek lowers the GI of your meals visit

The Role of Fiber

Study after study shows that fiber is an overwhelming factor in controlling sugar, because it really slows down the release of glucose into the bloodstream. We clearly were designed to eat juicy fruits, colorful vegetables, grainy breads, crunchy nuts, and versatile beans rather than the sickeningly sweet, overprocessed and practically dead food to which our taste buds have grown accustomed. Seriously, try to add more fiber to your diet and you’ll see measurable results. Aim for 25 grams if you’re female and 38 grams if you’re male. Here are five foods that will bring your daily total closer to those numbers:

  1. Apples—These tasty treats are so good for you, and the fiber content of a medium size apple (weight of approximately 6 ounces) with the skin is 4 grams.
  2. Beans—Baked beans are yummy, but sometimes we skip them because they cause us, ahem…gas. If that’s the case, take an enzyme supplement like N-Zimes PA Plus and don’t worry. A half cup gains you 6 grams of fiber.
  3. Nuts—Sprinkle an ounce of chopped nuts on cottage cheese, salad, or cereal and count another 3 grams of healthy fiber.
  4. Oatmeal—Start the day with a cup of this hearty cooked cereal and score 4 more grams. Add a tablespoon of a fiber supplement like Swanson Golden Fields to the oatmeal and get another 5 grams as bonus points.
  5. Whole Wheat Bread—Just one slice of a particularly grainy bread can add anywhere from 3 to 6 grams. Check the label for the exact amount.
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